FITNESS EXPRESS

A. Every 2 minutes, for 10 minutes (5 sets):

20 Walking Lunges (32/24 kg KBs in each hand)

B. Three sets of:

Single-Arm DB Row x 8 reps each @ 2111

Rest 45 seconds

Hollow Holds/Rocks x 60 seconds

Rest 45 seconds

FITNESS

A. Every 2 minutes, for 10 minutes (5 sets):

20 Walking Lunges (32/24 kg KBs in each hand)

B. Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 4-6 reps

C. Three sets of:

Single-Arm DB Row x 8 reps each @ 2111

Rest 45 seconds

Hollow Holds/Rocks x 60 seconds

Rest 45 seconds

A. Every 2 minutes, for 10 minutes (5 sets):

20 Walking Lunges (32/24 kg KBs in each hand)

B. Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 4-6 reps

C. Three sets of:

Single-Arm DB Row x 8 reps each @ 2111

Rest 45 seconds

Hollow Holds/Rocks x 60 seconds

Rest 45 seconds

A. “Last Man Standing”

The goal in this workout is to remain working for as long as possible…to be the last man/woman standing.

On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):

8/6 Muscle-Ups

Picking up on the one minute segment you would have been starting your next round of muscle-ups.

Front Squat x 1 rep

(start with 225/155 lbs on the barbell; males add 20 lbs, and females 10 lbs every minute)

Picking up on the one minute segment that you would have been starting your next round of front squats…

20 Wall Ball Shots (30/20 lbs)

If you make 7 consecutive sets, terminate this portion of the workout and move on. If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.

Picking up on the minute you would have been starting your next set of wall ball shots…

10/8 Strict Handstand Push-Ups

If you cannot complete all 10/8 Strict HSPUs within the designated minute, your workout is over.

B. Three sets for times of:

Row 500 Meters

Rest 3 minutes

Note times for each set.

In teams of three, perform three rounds each for time of:

Row 800/650 Meters

Run 400 Meters

20 Toes to Bar

Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.

In teams of three, perform three rounds each for time of:

Row 800/650 Meters

Run 400 Meters

20 Toes to Bar

Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.

A. Every 90 seconds, for 12 minutes, complete:

Interval 1 – Shoulder Mash x 30 seconds per side

Interval 2 – Band Assisted Hip Flexor Stretch x 30 seconds per side

Interval 3 – T-Spine Bench Stretch x 60 seconds

B. Every 4 minutes for 40 minutes:

30 Calories of Assault Bike

10/8 Strict Handstand Push-Ups

A. Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011

(stick to the tempo – 3 second descent)

Station 2 – Supine Ring Row x 8 reps @ 2111

(get as horizontal as possible)

Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111

(increase load from last Monday’s sets of 10 reps)

B. Three rounds for time of:

5 Renegade Rows

10 Strict Pull-Ups

20 Walking Lunges with DBs

(use the same weight DB as you choose for Renegade Rows)

Renegade Row = Push-Up, Row Left, Push-Up, Row Right

A. Every 2 minutes, for 20 minutes (10 sets):

High Hang Snatch + Hang Snatch

Build over the course of the 10 sets to something heavy for today.

B. Three rounds for time of:

5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)

10 Deadlifts (275/185 lbs)

50 Double-Unders

A. Every minute, on the minute, for 12 minutes, complete:

Minute 1 – Shoulder Opener x 45 seconds

Minute 2 – Press in Snatch x 3-5 reps

Minute 3 – PVC Pipe Pass Thrus x 10-12 reps

Minute 4 – Trap 3 Raises x 6 reps per arm

B. Every minute on the minute for 40 minutes rotate through the following exercises:

Minute 1: 45 Seconds of Assault Bike (75-80 RPM)

Minute 2: 60 seconds of Rowing @ 2000 meter PR Pace

Minute 3: Rest

Minute 4: Prowler Push 45 seconds (Medium Weight)

Minute 5: Rest

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

30 Kettlebell Swings (32/24 kg)

20 Box Jump-Overs (24″/20″)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

30 Kettlebell Swings (32/24 kg)

20 Box Jump-Overs (24″/20″)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

A. Three sets, not for time, of:

15′ Rope Climb x 3 ascents

Strict Handstand Push-Ups x Max Unbroken Reps

B. Four sets of:

Bench Press x 4-5 reps

Rest as needed

C. Complete as many rounds and reps as possible in 20 minutes of:

Run 400 Meters

6/4 Muscle-Ups

20 Kettlebell Swings (32/24 kg)

40 Double-Unders

Girl’s Choice!

Your class will choose from one of the following “Girls” workouts:

Cindy

Fran

Jackie

Karen

Eva

or Kelly

Go here for a list of each workout: http://www.crossfitcvi.com/resources/benchmark-hero-wods/

**Excluding ‘the girl’ you completed last week**

Girl’s Choice!

Your class will choose from one of the following “Girls” workouts:

Cindy

Fran

Jackie

Karen

Eva

or Kelly

Go here for a list of each workout: http://www.crossfitcvi.com/resources/benchmark-hero-wods/

**Excluding ‘the girl’ you completed last week**

Girl’s Choice!

Your class will choose from one of the following “Girls” workouts:

Cindy

Fran

Jackie

Karen

Eva

or Kelly

Go here for a list of each workout: http://www.crossfitcvi.com/resources/benchmark-hero-wods/